Ralston Creek CrossFit – CrossFit

Part 1 is just 3 sets of 5 OHS. We care about mechanics more than anything today. If it looks crappy we are going to tell you to lower the weight. Part 2 is supposed to be very fast, with some athletes being able to complete this sub-4. Pick a weight that you know you can go comfortably unbroken for all 3 rounds. Part 3 is the cooldown work that EVERYONE should do today!

Overhead Squat (Every 3:00 for 3 sets 5 Overhead squats)


There is a low volume of total worksets today, make sure the initial load is challenging but allows for a gradual build-up. Ensure proper mechanics and range of motion are being maintained instead of the load being lifted without sound mechanics.

Metcon (Time)

2. WOD, part 2 (45:00 – 52:00)

3 Rounds for time:

10 Overhead squats

50 Double unders

L3 – 135lbs/95lbs

L2 – 115lbs/75lbs, limit DUs to 1min attempts

L1 – Load that can be done unbroken each round, 5 DU attempts & 50 Speed Steps

3. COOL DOWN (52:00 – 60:00)

2 Rounds NOT for time:

50 Toe touch crunch

0:30 Seated partner shoulder stretch